Wednesday, 10-3-18
2 RDs
200m Run
10 Ring Row
10 Slam Ball
3×12 DB Bench
3×12 Dip
3×12 Bicep Curl
3×10 RDL (each leg)
3RFT
50 Wall Ball 20/14
40 Cal Row
30 Burpee Box Jump Over 20″/18″
*20 min cap*
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Saturday, 8-4-18
Byadmin
Warm up 2 RD 30 DU 10 BB Deadlifts 10 BB Power clean 10 Wall Ball With a team of 3 complete 1500m Row 50 Deadlifts 185/125 1500m Row 50 Power Clean 185/125 1500m Row 100 Wall Ball 20/14 1500m Row 100 Wall Ball 20/14 *35min Cap*
Thursday, 8-29-19
Byadmin
7 min EMOM 1 Low Hang Sq. Snatch + 1 Mid Hang Sq. Snatch * build in weight or use a technique session* 3 RFT: 30 KBS 70/53 30 Push Press 95/65 30/21 AAB Cal 30 T2B *24 min Cap*
Tuesday 9-22-15
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WOD: 12 Min AMRAP – 15 Wall Balls 20/14 10 HR Push Up 5 Push Jerk 135/95 Strength: 5×5 Deadlift @ 72.5% After each rep, release hands and reset *Scale as needed*
Monday 8-17-15
Byadmin
20 Min EMOM: EVEN: 3 TnG Power Snatch 70-75% 1 RM ODD: 5-10 Strict Pull up 12 min AMRAP: 50 Goblet Squats 53/35 40 Cal Row 30 HR Push Ups 20 Wall Balls 20/14 10 Power Cleans 185/135 *Scale as needed*
Monday, 1-8-18
Byadmin
Lots of sand outside, please clean your shoes, and do not put into cubbies!!! Please make sure you reserve your class, you can reserve up to a week in advance. No excuses!!!! Burpee penalty, will be added to your wod time! There will also be burpees for anyone who arrives late!!! 10 burpees for…
Tuesday, 1-27-15
Byadmin
Snow day! We are closed.